To top that off, what are the chances of me figuring that one out one Men’s Fitness…?

Well, anyways, the dude is a stud who has now starred in Teen Wolf, the Maze Runner movies, and most recently American Assassin.

We have already had a Teen Wolf star turned Superman grace the SHJ Workout Database. For those of you who don’t immediately know who I’m talking about, I’m referring to the alpha wolf himself, Tyler Hoechlin.

American Assassin is the reason Dylan O’Brien’s workout routine has been requested over a dozen times in the last few weeks, so we’ll break that down a bit below when we start getting into his routine.

But, don’t worry, this workout will be ready to use for everyone and anyone!

Dylan O’Brien Diet and Nutrition

O’Brien struts a lean physique, and tends to be very slender.

The same is true even after what looks like a slight bulk for his role in American Assassin.

With O’Brien’s activity level I wouldn’t be surprised if he is able to maintain his everyday physique eating quite an average diet, but it does seem that he may have took to the protein and clean eating a bit to tone.

For Scorch Trials, O’Brien and his stunt double trained hard for weeks on sprint and hill drills. “I had to get my legs in shape so I had a base for doing the running scenes 12, 13 times in a row,” he says.

So don’t be surprised if you see some running drills mixed into the routine, as it’s also fitting for assassins!

But, let’s finally talk about the American Assassin training that Dylan O’Brien goes through, and what we’re going to be utilizing for the workout routine itself.

Suspect to see a routine similar to Charlie Hunnam or Jason Statham’s for this one, with some MMA styled training mixed in to unleash the assassin in all of us!

Sticking to a bit of a fitness theme even when going into detail with the movie itself, I’ll let Men’s Fitness and Muscle and Fitness (who give identical representations) do the honors of giving us the plot of American Assassin:

The basic plot, from what we can see: After a terrorist attack at a beachside resort kills his girlfriend, Mitch Rapp (Dylan O’Brien) devotes his life to tracking down the bad guys responsible. Rapp sets up a home gym with a pullup bar and punching bag, which he proceeds to mash into oblivion as he gets himself in shape to become a one-man wrecking crew.

The “assassin” part comes in when Rapp is recruited by the CIA’s deputy director (Sanaa Lathan) to help them hunt and take down those same terrorists. Rapp gets linked up with the “best warrior” the CIA has to offer—Cold War-era operative Stan Hurley (Michael Keaton), who leads a band of black-ops recruits as they train to fight a mysterious operative (Taylor Kitsch), who (naturally) is trying to start a major conflict across the world:

Looking to step it up a notch? Check out The Superhero Academy and start unleashing your inner SuperHuman.

Dylan O’Brien Workout Routine

Last Chance: Download the FREE Dylan O’Brien Workout Routine PDF

Training Volume:

3-5 days per week

Explanation:

Feel free to add in the extra running drills and cardio if you’re looking to cut and lose fat. Otherwise utilize the days as MMA styled training which can be done with outside lessons, videos, or even with Coach Derek in The Academy.

Day One: Calisthenics, Cardio and Combat

Warm Up:

Stretch

800m jog

Workout:

5×10 Dips

5×10 Pull Ups

5×15 Air Squats

5×20 Push Ups

Circuit:

1 minute of shadowboxing

10 Jumping Lunges

1 minute of heavybag

10 Double Unders

1 minute plank hold

10 Squat and Punch

Day Two: Cardio and MMA Training

You’re job is to become an assassin.

You can either use outside training for this in the form of a gym, videos, or even our very own Coach Derek in The Academy!

Also feel feel to use this day as extra cardio in the form of long distance running (2-5 miles depending on performance level), or HIIT training (15-30 minutes).

Day Three: Calisthenics, Cardio and Combat

Warm Up:

Stretch

800m jog

Workout:

5×10 Dips

5×10 Pull Ups

5×15 Air Squats

5×20 Push Ups

Circuit:

3 Sets of:

400m jog

1 minute heavybag

20 Weighted Punches

15 V Ups

10 Plank to Push Ups

Day Four: Cardio and MMA Training

You’re job is to become an assassin.

You can either use outside training for this in the form of a gym, videos, or even our very own Coach Derek in The Academy!

Also feel feel to use this day as extra cardio in the form of long distance running (2-5 miles depending on performance level), or HIIT training (15-30 minutes).

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– Chenzo

You sir, are a mind reader. I just watched the film last night, thought it was brilliant, and I was going to scower the internet on the training regiment. Good thing I decided to look here first. Cheers.